Pilates can support many individuals with many postural and spinal disorders by improving core strength, flexibility, posture and alleviation of pain. However, all clients with an undiagnosed spinal condition should in the first instance consult a healthcare professional to ensure they have the correct diagnosis, and that an exercise programme is recommended and appropriate with any specific recommendations to ensure the programme is effective and safe.
We take the safety of all our clients extremely seriously to ensure safety and effectiveness. In some cases, we will request additional medical treatments/diagnosis or therapies before a programme can be started.
Conditions We Support:
Golf and Tennis
Pilates can dramatically improve muscle tone and thus ability to improve performance in golf and tennis by strengthening key muscle groups and improving flexibility. Pilates can improve spinal rotation and flexion and can dramatically improve core muscles. These muscles, including the abdominals, obliques, and lower back muscles, are essential for stabilizing the spine and transferring power from the lower body to the upper body during the swing or hit. The glutes, quads, hamstrings, shoulder and hip flexors can all be strengthened to improve power, flexibility and endurance.
Pre natal
Pilates is a safe and beneficial form of exercise during pregnancy. The focus is on good posture, gentle stretching, activating the deep core muscles (not the abdominals) and engaging pelvic floor muscles by co activation during exercise. During the first trimester it is usually possible to practice traditional Pilates techniques in your usual group classes assuming you are fit and healthy and have participated previously in Pilates. After the first trimester some additional caution and modifications need to be made to the programme. Every individual is different so a tailor-made programme addressing your needs is important to practice safe and effective exercise. As always, before starting any new exercise routine during pregnancy, you should consult with your healthcare provider to ensure it's safe for your specific situation. Particularly if you have experienced any concerns or problems throughout or during previous pregnancies. During the later stages of pregnancy we use a balance ball to help support your weight and mobilise your hips.
From between 6-12 weeks after the birth of your baby your body should have recovered enough to begin some exercising. Some caution should be taken if you have had a caesarean and exercise in this case should not start until approx. 12 weeks. Working on the pelvic floor and core muscles to stabilise and support the spine is beneficial as early possible. Co activation of muscles to re tighten muscles and re engage pelvic floor muscles whilst supporting the closure of the abdominal muscles and strengthening the deeper muscles of the core. We use a combination of Pilates equipment to achieve the best results including circles and toning balls. Naturally your baby is welcome to stay in the studio during your session.
Post natal
This postural problem can occur when the shoulders are consistently positioned forward, often due to working at a computer for prolonged periods and can lead to a rounded appearance of the upper back. It can result from poor posture and muscle imbalances. Addressing rounded shoulders with Pilates requires a combination of specific exercises and improved postural awareness.
Rounded Shoulders
Text Neck
With the rise of smartphones and devices, "text neck" has become more common. It refers to the strain and pain in the neck and upper back caused by constantly looking down at screens. By incorporating specific Pilates exercises and mindful postural awareness, you can help alleviate text neck symptoms and improve your posture.
Osteoarthritis
Osteoarthritis is a common form of arthritis that primarily affects the joints and is characterised by the gradual degeneration of cartilage. Cartilage is the tissue that cushions the ends of bones within joints, allowing for smooth movement. In osteoarthritis, the cartilage gradually breaks down and wears away, causing bones to rub against each other, leading to pain, swelling, and decreased joint flexibility. Cause of osteoarthritis is not always clear, but it often occurs as a result of aging and general wear and tear on the joints. It is a degenerative condition and whilst Pilates can help enormously, it is not a cure. Symptoms of osteoarthritis may include: 1. Joint pain, which worsens with activity and improves with rest. 2. Joint stiffness, particularly after periods of inactivity or in the morning. 3. Swelling and tenderness around the affected joint. 4. Reduced range of motion and flexibility in the joint. 5. Grating or crackling sensation when the joint is moved. 6. Formation of bone spurs, visible on X-rays. The goal of Pilates is to reduce pain, improve joint function and flexibility. It can do this because it is low impact and is gentle on the joints, the controlled and fluid movements in Pilates can help improve joint flexibility without putting excessive stress on the joints, improved core strength can help alleviate some of the pressure on the affected joints and can improve flexibility and range of motion.
Flat back
Flat back is a condition that can cause ankle dysfunction and is associated with an ectomorph type body shape. Although flat back is not a severe condition, Pilates can help realign the posture to ensure future problems are not developed.
Sway back
Sway back gets confused with lordosis as it has a similar effect and can be worsened by wearing high heels which can cause the pelvic girdle to push back anteriorly which causes backward curvature of the lower spine. Pilates can effectively address some of the underlying factors that contribute to this postural deviation.
Lordosis
Lordosis is an excessive inward curvature of the lumbar spine. It can cause bouts of lower back pain. It can be caused by genetics from birth or certain medical conditions or by consistently maintaining poor posture. When it comes to Pilates and lordosis, certain exercises can be very beneficial for addressing the issue by strengthening and stretching specific muscles to help improve the alignment of the spine.
Kyphosis
Kyphosis is an excessive outward curvature of the upper thoracic and lower cervical region of the spine, resulting in a slightly hunchback appearance. It can be caused by poor posture, degenerative diseases, or developmental issues. Pilates exercises can help improve posture, strengthen the core muscles, and increase flexibility, all of which can be particularly helpful for individuals with kyphosis. As Kyphosis is usually an acute condition – it is recommended that clients all get pre-exercise advice and recommendations from a health professional before participating in a Pilates exercise programme.
Scoliosis is a lateral and transverse deviation of the spine. It can develop during childhood or puberty. Scoliosis Pilates refers to a specialized form of Pilates exercise that is designed to address the unique needs and challenges faced by individuals with scoliosis. Scoliosis is a medical condition characterized by an abnormal curvature of the spine, which can result in pain, muscle imbalances, reduced flexibility, and limited mobility. As a low-impact exercise method, Pilates focuses on core strength, flexibility, and body alignment. It can be particularly beneficial for people with scoliosis as it helps improve posture, increase core stability, and enhance overall body awareness. Scoliosis Pilates exercises are tailored to accommodate the specific curvature and rotation of the individual's spine and aim to address muscular imbalances that may have developed due to the condition. As Scoliosis is an acute condition – all clients should get pre-exercise advice and recommendations from a health professional before participating in a new Pilates exercise programme.
Scoliosis
Slipped disc, also known as a herniated disc or a disc protrusion, occurs when one of the rubbery discs between the vertebrae in the spine ruptures or bulges, putting pressure on nearby nerves. This can lead to pain, numbness, and weakness in the affected area and may require specific care and modifications when engaging in physical activities like Pilates. For individuals with slipped discs, it's essential to focus on exercises that avoid putting excessive strain on the spine while still engaging the core and supporting musculature. As a slipped disc can be an acute condition – clients should all get pre-exercise advice and recommendations from a health professional before participating in a new Pilates exercise programme.
Slipped Disk
Sciatica
Sciatica is a condition characterised by pain that radiates along the path of the sciatic nerve, which runs from the lower back down the back of each leg. It can be caused by various factors, including herniated discs, spinal stenosis, or muscle imbalances in the lower back and hips. It is often caused by compression or irritation of the nerve roots. Pilates can support the alleviation of pain associated with sciatica. As Sciatica can be an acute condition – clients should all get pre-exercise advice and recommendations from a health professional before participating in a new Pilates exercise programme.
Spinal Stenosis
This condition involves the narrowing of the spinal canal, which can put pressure on the spinal cord and nerves, leading to pain, numbness, and weakness in the back and legs. As spinal stenosis is an acute condition – clients should all get pre-exercise advice and recommendations from a health professional before participating in a new Pilates exercise programme.
Ankylosing
spondylitis
Ankylosing spondylitis is a chronic inflammatory arthritis that primarily affects the spine and sacroiliac joints. It can cause stiffness and pain in the lower back and limit mobility. Pilates can be a helpful form of exercise. As Spondylitis is an acute condition – clients should all get pre-exercise advice and recommendations from a health professional before participating in a new Pilates exercise programme.
Osteoporosis
Bone density and Osteoporosis is a medical condition leading to fragile and brittle bones. The bones become more susceptible to fractures, and even minor falls or injuries can cause significant bone damage. Osteoporosis is often referred to as the "silent disease" because it progresses without noticeable symptoms until a fracture occurs. Prevention includes adequate calcium and vitamin D intake, regular weight-bearing and muscle-strengthening exercises, avoiding smoking and excessive alcohol consumption, and maintaining a healthy lifestyle. If you suspect you may have osteoporosis or are at risk, it is essential to consult with a healthcare professional. They can assess your risk factors, recommend bone density testing if necessary, and provide personalized advice on prevention, management, and treatment options. Early detection and appropriate management can help reduce the risk of fractures. Pilates can be a beneficial form of exercise for individuals with osteoporosis, but it should be approached with absolute caution and under the guidance of a qualified Pilates instructor and advice from a health professional over the severity of the condition.